Chicken Parm: A Keto-Friendly Indulgence?

Chicken Parmesan is a classic Italian dish that is typically made with breaded chicken cutlets, tomato sauce, and cheese. While it is a delicious dish, the traditional recipe is not suitable for a keto diet as it contains flour and bread crumbs, which are high in carbohydrates. However, it is possible to make a keto-friendly version of Chicken Parmesan by using a low-carb coating such as almond flour or grated Parmesan cheese instead of the traditional breading. This modified recipe allows those on a keto diet to enjoy the taste of Chicken Parmesan without compromising their dietary restrictions.

How to make keto chicken parm

Ingredients:

• Chicken breasts
• Parmesan cheese
• Almond flour
• Eggs
• Marinara sauce
• Mozzarella cheese
• Salt
• Garlic powder
• Onion powder
• Oil

Optional:

• Italian seasoning
• Dried oregano
• Dried basil
• Dried parsley
• Black pepper

Method:

First, cut your chicken breasts in half lengthwise. You can also pound the chicken breasts until they are about 1/4 inch in thickness. This will help the chicken cook evenly and remain flavorful. Next, prepare your dredging stations. In one bowl, whisk the eggs. In a second bowl, combine the parmesan cheese with the almond flour and any other desired seasonings. You can also add Italian seasoning to the egg mixture. Now, coat each piece of chicken in the egg mixture, then dredge them in the parmesan cheese mixture, making sure to get a good coating.

Heat oil in a large non-stick skillet over medium heat. Once the oil is hot, add the chicken and fry for 2-4 minutes on each side until golden brown. If using an air fryer, preheat to 400°F (200°C) and spray the crumbed chicken with olive oil spray. Place two chicken breasts in the air fryer basket and cook for 7-10 minutes, flipping halfway through.

Place the fried chicken breasts on a baking tray. Top with marinara sauce and mozzarella cheese. If you're using an air fryer, add the sauce and cheese after flipping the chicken. Bake in the oven at 350°F-400°F for 10-20 minutes, or until the cheese is melted and bubbly. If using an air fryer, air fry for a further 3-5 minutes or until the chicken reaches an internal temperature of 165°F.

And that's it! Your keto chicken parm is ready to be served. Enjoy!

What to serve with keto chicken parm

There are several side dishes that go well with keto chicken parm. Here are some suggestions:

• Caesar salad: A homemade caesar salad is a great option to serve on the side, especially if you are looking for something light and refreshing to balance out the richness of the chicken parm.
• Roasted vegetables: You can roast a variety of vegetables like green beans, broccoli, mushrooms, or zucchini. These can be seasoned with garlic, balsamic vinegar, or other herbs and spices.
• Cauliflower rice: This is a great low-carb alternative to traditional rice and can be a nice base for the chicken parm or served on the side.
• Zucchini noodles: Also known as "zoodles," these can be a fun and healthy substitute for pasta. They can be served with the keto chicken parm or on the side.
• Fries: If you're looking for something more indulgent, you can serve keto-friendly fries on the side. These can be made with keto-approved ingredients like almond flour or cauliflower.
• Pasta: While traditional pasta is not keto-friendly, you can explore keto-approved pasta alternatives made from ingredients like zucchini, eggplant, or other low-carb options.

How to coat chicken in parmesan

To coat chicken in parmesan, you'll need to follow a few simple steps. Firstly, prepare three large shallow bowls, and put flour in the first, beat eggs in the second, and in the third, mix parmesan cheese with breadcrumbs, salt, pepper, and any fresh herbs of your choice. You can also add garlic powder to this third bowl for extra flavour.

Next, season your chicken breasts with salt and pepper, and then dredge the chicken in flour, shaking off any excess. Following this, dip the chicken in the egg mixture, and finally, dredge the chicken in the parmesan mixture, turning a few times to ensure a thick, even coating.

Repeat this process until all your chicken breasts are breaded, and then you're ready to fry or bake your chicken!

How to cook keto chicken parm

Ingredients:

• Chicken breasts
• Eggs
• Grated parmesan cheese
• Almond flour
• Garlic powder
• Onion powder
• Salt
• Olive oil
• Marinara sauce
• Mozzarella cheese

Optional ingredients:

• Dried oregano
• Dried basil
• Dried parsley
• Black pepper
• Red pepper flakes
• Italian seasoning
• Butter

Utensils:

• Non-stick frying pan
• Baking tray
• Bowls
• Meat thermometer

Method:

• Cut the chicken breasts into thinner cutlets.
• Pound the chicken breasts until they are 1/4 inch in thickness.
• Lightly dust the chicken with almond flour.
• In a bowl, whisk the eggs.
• In a separate bowl, mix the parmesan cheese, garlic powder, onion powder, and the remaining almond flour.
• Dip the chicken in the egg mix, then the dry mix, until completely coated.
• Fry the chicken in olive oil until golden brown.
• Place the fried chicken on a baking tray.
• Top with marinara sauce and mozzarella cheese.
• Bake in the oven at 400°F for 10-15 minutes, until the cheese has melted.

Tips:

• For extra flavour, marinate the chicken in the egg wash overnight.
• To check if the chicken is cooked, use a meat thermometer to ensure it has reached an internal temperature of 160°F.
• For a crispier exterior, fry the chicken in a generous amount of oil.
• For a vegetarian option, substitute the chicken for cauliflower.

How to store keto chicken parm

Storing keto chicken parm is easy. You can store leftover keto chicken parm in the refrigerator for up to five days. If you want to store it for longer, you can freeze it for up to six months. When you're ready to eat it, reheat it in the oven or air fryer for the best results. You can reheat it in the microwave, but the chicken coating may become slightly soggy.

Frequently asked questions